12 Week Transformation
The 12 Week Plan
Evolve 12-Week Transformation Program: Achieve Maximum Results with High-Intensity Training (HIT) and Single-Set-to-Failure (SSTF). At Evolve Personal Fitness, we believe in training smarter, not longer.
Our Evolve 12-Week Transformation Program, designed by Jay Burns, is built on High-Intensity Training (HIT) and Single-Set-to-Failure (SSTF)—the same principles that Arthur Jones, Mike Mentzer, and Dorian Yates used to redefine strength training.
What is High-Intensity Training (HIT) ?
HIT training is highly effective at recruiting fast-twitch muscle fibres (Type II) due to its slow, controlled, high-effort reps taken to failure. This lends itself to faster and better results overtime with more muscle activation in less time.
What is Single-Set-to-Failure (SSTF)?
A single set to failure in HIT training means performing an exercise slowly and with control until you physically can’t do another rep with good form. At first, your body uses weaker, endurance-focused muscle fibres.
As they fatigue, your body recruits stronger, fast-twitch fibres, which are responsible for muscle growth and strength. By pushing to failure, you fully activate these powerful fibres, making the workout more effective in less time.
Why is HIT & SSTF the Foundation of the Evolve 12-Week Transformation Program?
Most fitness programs promote high-volume workouts with excessive sets and minimal recovery, leading to plateaus, overtraining, and wasted effort.
HIT & SSTF, used in our 12-Week Transformation, eliminate inefficiencies by focusing on:
✔ One Set to Absolute Failure – Ensuring full muscle fibre recruitment and hypertrophy.
✔ Slow, Controlled Reps – Preventing momentum-based lifting and maximizing time under tension.
✔ Minimal Workout Frequency – Only 2-3 workouts per week, giving muscles time to recover and grow
✔ Progressive Overload – Increasing resistance, intensity, and effort each session.
✔ Fat-Burning Efficiency – HIT increases metabolism for hours post-workout, optimizing fat loss.
How is the program structured?
Stage 1: Foundation & Adaptation (Weeks 1-4)
Goal: Build consistency, proper form, and establish a strong baseline.
- Learning HIT fundamentals (controlled reps, proper execution, intensity)
- Setting realistic goals & tracking progress
- Establishing a structured workout routine (2-3 sessions per week)
- Basic nutrition strategies (protein intake, hydration, meal consistency)
- Recovery emphasis (sleep, mobility, managing fatigue)
Stage 2: Strength & Performance (Weeks 5-8)
Goal: Push strength gains, increase intensity, and optimize fat loss.
- Progressive overload (heavier resistance, minimal rest)
- Pushing to true muscular failure safely
- Nutrition refinement (macro adjustments, meal timing)
- Advanced HIT techniques (rest-pause, drop sets if appropriate)
- Recovery optimization (stress management, sleep quality)
Stage 3: Peak Transformation & Sustainability (Weeks 9-12)
Goal: Maximize results, refine physique, and create long-term habits.
- Final intensity push for the best transformation
- Individualized tweaks (nutrition & training based on progress)
- Tracking & celebrating visible changes (photos, strength improvements)
- Transitioning to a sustainable routine post-program
- Setting long-term fitness goals
FAQs
Who is the program designed for?
This program is designed for men, women, and older adults looking to maximize strength, burn fat, and build lean muscle in minimal time. With Jay guiding you through every phase of this transformation, you’ll experience the power of intelligent training, progressive overload, and strategic recovery—ensuring long-term success.
When can I expect to see results?
By eliminating ineffective volume-based workouts and focusing on high-intensity, results-driven training, this plan delivers transformational results in just 2-3 workouts per week. Strength gains happen from session to session with physical changes occurring over time dependant upon effort.
How often do I have to train?
The plan can easily work around your busy working lives with workouts fitting around your own schedule.
Two to three sessions per week, these can be weekends or weekday.
How long do I have to train per workout?
Each workout session is under an hour thirty to forty minutes, with a five to seven minute warm up and warm down at the end of the session.
What to expect?
Customised training sessions meticulously designed to align with your specific objectives, guaranteeing optimal efficiency and measurable progress.
An adaptive nutrition plan is a personalised strategy designed to provide optimal nourishment, supporting your progress, performance, and changing needs.
An adaptive workout plan is a tailored program that evolves with your progress, adjusting intensity, exercises, and structure to ensure ongoing challenges and optimal results.
Dynamic progress tracking systematically monitors performance, providing real-time insights and facilitating prompt adjustments to enhance outcomes throughout the program's duration.
Regular check-ins, progress reviews, and ongoing support ensure sustained commitment, motivation, and a focused approach for consistent progress and measurable success.
Achieve lasting fitness, physique, and mindset transformations with a structured, consistent approach, expert guidance, and personalised strategies for measurable results.